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Curcuit Training.

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Circuit training is a method of training. A circuit usually has 8 to 15 stations, where at each station a different exercise is carried out for a certain amount of time. Circuit training can improve muscular endurance, cardiovascular endurance, aerobic fitness, muscular strength, speed and agility. A circuit-training program may also be designed for a certain sport. Circuits for this purpose will include exercises to improve all the muscles and skills associated with the sport. Example: A circuit training program for basketball should include skills like jumping, catching or throwing. Specificity My circuit-training program is for football and it is based over a six-week period. The 10 stations are specifically suited to what is needed to play football. The Circuit is specified for an outfield player as there are no goalkeeping skills involved in this circuit. My circuit is aimed to improve the following over a six-week period: muscular endurance, muscular strength, speed, agility, cardiovascular endurance For example: � Muscular Endurance - To keep the muscles contracting for a length of time without them becoming tired or weak. � Muscular Strength - the force your muscles exert when they contract. � Agility - the ability to change direction quickly and control movements of the whole body. ...read more.


These will improve muscular endurance in the abdominal muscles; this comes in handy when you need to move a long distance on the trampoline. This is explosive strength because it is done in one explosive movement. Station Three This exercise concentrates on the legs, so leg raises should help to make your legs a bit more flexible (like the skipping) and not as easy to damage by doing this 20 times. Station Four This exercise concentrates on the joints in the legs (knees) doing step ups should improve the movement of these and make it easier to do complex moves. Also this should help with suppleness. Station Five Use this time (1 minute) to rest and relax. Some light stretching can be done to remove the lactic acid that has built up in your muscles during the first four exercises. Station Six The exercise on this station are burpees, burpees are squat thrusts and star jumps mixed together. Do a squat thrust then stand up and do a star jump and then another squat thrust then stand up and do another star jump. This will improve your agility, cardiovascular endurance and muscular endurance and strength of the quadriceps and hamstrings. Station Seven This exercise will be focusing on the arms and legs and also the movement of the body. ...read more.


During week four my results decrease, the reason for this is that I wasn't very well during the week and was unable to perform to my full potential, I found the circuit to be very intense and tiring, but very effective as my circuit tested all the areas I wanted it to. I was very tired though after completing each week of the program, my muscles were aching and my heart and breathing rate had increased drastically. If I were to perform the circuit program again I would start by having a recovery time between each station, also I would make the exercise time slightly less at the beginning of the program so I could get use to doing the exercises gradually.; Although I had improved during the six-week period I had only improved slightly, so if I were repeating this program I would like to make it last 12 weeks so improvements could be seen more easily. Once the circuit becomes to easy I would have to make it harder to affect plateauing. If the circuit is not made harder the body will stop improving in the areas of muscular endurance and anaerobic respiration. The body must also train to prevent reversibility. This is when the affects of training decrease and the benefits are lost. ...read more.

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